Sunflower Seed Soup

Sunflower seed soup? Yes! Variations of peanut soup are common throughout Africa, but this bright and savory sunflower butter soup puts a fun spin on the genre–and adds a little extra nutritional punch as well. Sunflower seed butter has a distinct nutritional edge in that it is high in alpha-linoleic acid, loaded with antioxidants, vitamin E, and selenium, and has cholesterol-lowering phytosterols.

2 tbsp vegetable oil
1 small white onion
1 clove garlic
1 tbsp ginger
1 large carrot
1 large sweet potato
1 11-ounce can crushed tomatoes
1 cup sunflower butter
4 to 6 cups vegetable broth (depending on desired consistency)
Salt and pepper, to taste
cup roasted sunflower seeds
bunch scallions, chopped
1 cup cilantro leaves
3 limes, cut into wedges

1. In a large stockpot, warm oil over medium heat.
2. Dice onion and mince garlic and ginger. Add to warm oil and cook for 5 minutes, or until onion is translucent.
3. Peel the carrot and sweet potato and cut both into fine dice.
4. Add carrot and sweet potato to pot.
5. Add the crushed tomatoes and sunflower butter; mix to combine.
6. Add broth and raise heat to high temperature. Bring to boil, and then reduce heat to low, cover and simmer for 20 minutes.
7. Add salt and pepper, to taste.
8. Ladle soup into bowls; serve with a sprinkle of sunflower seeds, scallions, cilantro leaves and a wedge of lime (to be juiced into bowl prior to eating).

Serves 6 to 8

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By Cricket Azima, Kiwi

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KS Goh
KS Goh3 years ago

Thanks for the article.

Faith Madison
Faith M.5 years ago

I just saved this recipe to my desktop and I am so excited to make it when my mom's fresh vegetables come in from her garden! Thank you so much for this post! ^____^

Charlotte K.

wow this sounds great, a very good use for sunflower seeds =)

Mary Beth McDonald
MaryBeth M.5 years ago

would love to try this - hope I can find sunflower butter!

Madame Madusa
Madame Madusa5 years ago


Heather B.
Past Member 5 years ago

Wonderful. Thanks for sharing this, Melissa.

Norma S., sunflower butter is like peanut butter.

norma s.
norma s.5 years ago

What is sunflower butter?

Jane L.5 years ago


Kim T.
Past Member 5 years ago

Oh my, this looks lovely! What a wonderful twist on a comfort food classic. I can't wait to try it!

2.5 hard drive

Charmaine Gonzalez

Ah, another way of eating sunflower seeds.